Loki do you mind sharing your workout protocol. Have looked into a online trainer recently, but have been doing alot research. Plan on going at it myself. Jerry Ward from bios3, is the guy im contemplating working with.
No problem! I workout 6 days a week. I do one muscle group per workout but the order I do them in allows me to really double up on some parts. Some days I can get done in 45 minutes and if I have time I can stretch a workout to an hour and a half. To me anything more is overkill....
Day 1 is Chest day - When working chest you also work triceps heavy and shoulders too. Here is a typical chest day.
Bench press
Set 1- 135lbs for 30 reps
Set 2- 135lbs for 30 reps
Set 3- 225lbs for 20 reps
Set 4- 275lbs for 10 reps
Set 5- 315lbs for 8 reps
Set 6- 365lbs for 6 reps
Set 7- 405lbs for 4 reps
Incline
Set 1- 275lbs for 10 reps
Set 2- 315lbs for 8 reps
set 3- 365lbs for 6 reps
Decline
Set 1 225lbs for 20 reps
Set 2 275lbs for 15 reps
Set 3 315lbs for 10 reps
Incline dumbbells press
Set 1 100lbs dumbbell press for 15 reps
Set 2 100lbs dumbbell press for 15 reps
Set 3 100lbs dumbbell press for 15 reps
Cable flys
3 sets and I either pyramid
Finish off with any of these- 135 rep out on any lift, 225 rep out, a drop set or push ups.
Day 2 Biceps (notice this muscle group was not impacted at all on day one)
4 sets of reverse curls (this is a great warm up). I start out light and each set increase the weight.
Set 1 reps - 30
Set 2 reps - 20
Set 3 reps - 20
Set 4 reps - 15
Hammer curls - 4 sets on this too. I pyramid on this exercise as well. Notice the reps are lower so I do increase the weight compared to the first exercise
Set 1 reps - 12
Set 2 reps - 10
Set 3 reps - 8
Set 4 reps - 6
Single arm dumbbell preacher curls (favorite bicep exercise). Pyramid so lower the reps and increase the weight each set.
Set 1 reps - 12
Set 2 reps - 10
Set 3 reps - 8
Set 4 reps - 6
Finish biceps with seated concentration curls or any exercise of choice.
4 sets of 12
Day 3 Shoulders (Impacted somewhat on day 1 but not at all on day 2)
Shoulder press machine- The machines are a little easier so I start here
4 sets of 12 and I might gradually increase the weight
Military press (bar or dumbbell)
Set 1 reps - 12
Set 2 reps - 10
Set 3 reps - 8
Incline chest press - People might find this odd but it is heavy on front delts! Also it helps me prep for my Saturday workout
Set 1 reps - 12
Set 2 reps - 10
Set 3 reps - 8
Dumbbell side laterals - great for traps too
4 sets of 10
Dumbbell front raises
4 sets of 10
Upright rows
Set 1 reps - 12
Set 2 reps - 10
Set 3 reps - 8
Set 4 reps - 6
Finish with hitting my rear delts. I like to use the seated fly machine but doing it reverse. So facing the machine and hitting rear delts rather than doing flys.
4 sets of 10
Day 4 Triceps (Notice the time from our previous chest day and next chest day)
Narrow bench - I love high reps on triceps
Set 1 reps - 30
Set 2 reps - 30
Set 3 reps - 20
Set 4 reps - 20
Set 5 reps - 20
Set 6 reps - 20
Press downs- Pyramid on this as well but still higher reps
Set 1 reps - 20
Set 2 reps - 15
Set 3 reps - 12
Set 4 reps - 10
Dips- I don't get anything adding weight on these. I fell best doing bodyweight and high rep
4 sets of 20
Kickbacks (several other exercises too you can finish with)
4 sets of 10
Day 5 back (notice the separation from biceps, on back you pre exhaust biceps)
Pull ups- (favorite back exercise)
6 sets of pull ups, do what you can do. I prefer-
6 sets 0f 10
Lat pull downs- Pyramid on this one
Set 1 reps - 20
Set 2 reps - 15
Set 3 reps - 12
Set 4 reps - 10
Set 5 reps - 8
Seated rows-
Set 1 reps - 20
Set 2 reps - 15
Set 3 reps - 12
Set 4 reps - 10
Set 5 reps - 8
Finish with a super set on cables
Extend my arms straight and do lat pull downs (not sure what this is called)
Standing rows using the rope (lower the rope just below my chest)
4 total sets of 15 reps per exercise
Day 6 - Legs
Squats
Set 1 reps - 20
Set 2 reps - 15
Set 3 reps - 12
Set 4 reps - 10
Set 5 reps - 8
Leg extensions
Set 1 reps - 20
Set 2 reps - 15
Set 3 reps - 15
Set 4 reps - 12
Set 5 reps - 10
Hamstring curls
Set 1 reps - 20
Set 2 reps - 15
Set 3 reps - 15
Set 4 reps - 12
Set 5 reps - 10
Hack Squat-
Set 1 reps - 12
Set 2 reps - 10
Set 3 reps - 8
Set 4 reps - 6
I finish with calves.
5 set of 15
This is my typical week... I also will walk a few days a week. Track my daily steps and just started some boxing too... I coach my daughters soccer team and that keeps me active too...
Hope this all makes sense...